Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the NINETEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - May 13 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SPINE STRENGTHENING

SHIFT GENERAL WARM UP

2021 VAULT: SHIFT APOLLO

5 Rounds

10 DB Bent Over Rows
14 Alt. Unweighted Step Ups
1 Min Jog/Run, Row, Bike, Taps, Single Unders or Low Step Ups

Suggested Weight Range Men: 20-40# DBs/KBs
Suggested Weight Range Women: 12-30# DBs/KBs

Score: Total Time

Goal: 10-14 Minutes

COACHES NOTES
In order to hit the goal for this workout, you're looking at each round taking 2:00-2:40. Knowing that 1 minute of each round will be taken up by the jog/run (or whichever movement you choose), you're looking at 1:00-1:40 to get the rows and step ups completed. Do your best to keep your torso still as you do the bent over rows - don't rotate or start to jerk your chest up in an effort to complete the reps. For the step ups, keep your chest proud and concentrate on driving mostly off of the leg that's up on the box/step.

BENT OVER ROW
Start standing with the dumbbells at your sides. Set up by lowering the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Arm DB Bent Over Row
Single DB Bent Over Row

STEP UP
You will choose a height that will challenge you, but that you feel comfortable stepping up and down from. If possible, this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in. Drive out of the heel to stand completely. Lower under control and switch feet. For each set of 14 you will do 7 per leg.

CUSTOMIZATIONS
Alternating Unweighted Lunges

1 MINUTE OF CONTINUOUS MOVEMENT
You will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

The goal is to move for the entire minute each time at a consistent but uncomfortable pace!

DB Step Ups

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.